Active Recovery
Warmup
1 x 300 choice
3 x 100 free w/paddles only @1'45"
6 × 50 stroke @60"
Preset (Pull no paddles)
8 x 100 free @1'35"
Overkick
8 x 50 @20" rest
Aerobic ladder
50 + 100 + 150 + 200 + 200 + 150 + 100 + 50
**up freestyle, down stroke
Cooldown
1 x 50 R2 + 1 × 100 R1 + 1 × 250 easy
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